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Mediterranean White Bean Salad

von
S
Sophie

A refreshing and flavorful Mediterranean-inspired salad featuring white beans, fresh herbs, and a zesty dressing.

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Vorbereitungszeit (Min) 15 min
Garzeit (Min) 0 min
Schwierigkeitsgrad
Mediterranean White Bean Salad

Zutaten

4 Portionen
|
  • 2 cup
    White bean cooked oder Chickpea
  • 1 cup
    Cherry tomato halved oder Grape tomato
  • 1 whole
    Cucumber diced oder Zucchini
  • 1/2 whole
    Red onion sliced oder Shallot
  • 1/4 cup
    Parsley fresh oder Cilantro
  • 1/4 cup
    Basil fresh oder Mint
  • 1/4 cup
    Olive oil extra virgin oder Avocado oil
  • 1 whole
    Lemon fresh oder Lime
  • 1/2 tsp
    Salt sea oder Kosher salt
  • 1/4 tsp
    Black pepper freshly ground oder White pepper
  • 1 clove
    Garlic minced oder Garlic powder

Anleitung

1

Prepare the salad base

Combine the cooked white beans, halved cherry tomatoes, diced cucumber, sliced red onion, and chopped fresh parsley and basil in a large mixing bowl.

Ensure the vegetables are evenly chopped for a consistent texture.

Benötigte Zutaten für diesen Schritt

white bean cherry tomato cucumber red onion parsley basil
2

Make the dressing

In a small bowl, whisk together the olive oil, juice of the lemon, minced garlic, sea salt, and freshly ground black pepper.

Taste the dressing and adjust the seasoning to your preference.

Benötigte Zutaten für diesen Schritt

olive oil lemon garlic salt black pepper
3

Dress the salad

Pour the dressing over the salad and toss gently to combine all the ingredients.

Toss the salad gently to avoid breaking the beans.

Benötigte Zutaten für diesen Schritt

dressing salad base
4

Chill the salad

Cover the salad and refrigerate for at least one hour to allow the flavors to meld.

Chilling enhances the flavor and makes the salad more refreshing.

Benötigte Zutaten für diesen Schritt

salad
5

Serve and enjoy

Serve the salad chilled, garnished with additional fresh herbs if desired.

Serve with a slice of crusty bread for a complete meal.

Benötigte Zutaten für diesen Schritt

salad

Nährwertangaben (100g)

Kalorien 120 kcal
Fett 7.5 g
  • Gesättigte Fettsäuren: 1 g
Kohlenhydrate 12 g
Ballaststoffe 5 g
Zucker 2 g
Eiweiß 4 g

Mehr über dieses Rezept erfahren

📝

Über dieses Rezept

Discover the Mediterranean White Bean Salad, a refreshing and healthy dish combining white beans, fresh herbs, and a tangy lemon dressing. Perfect for a quick lunch or a light dinner, this salad is both nutritious and delicious.
💪

Warum dieses Rezept gut für dich ist

This Mediterranean White Bean Salad is packed with plant-based protein from the white beans and loaded with fresh herbs and vegetables, making it a nutritious choice for a balanced diet. It's perfect for those seeking a healthy and satisfying meal.
💡

Tipps & Tricks

For the best flavor, let the salad sit for at least an hour to allow the ingredients to meld together. You can also add a sprinkle of feta cheese or a handful of chopped olives for an extra Mediterranean touch.
🔄

Rezeptvarianten

Feel free to experiment by adding diced cucumber, cherry tomatoes, or even grilled chicken to make it a more substantial meal. You can also swap the white beans for chickpeas for a different texture.
🗄️

Aufbewahrung

Store any leftovers in an airtight container in the refrigerator for up to 3 days. The flavors will continue to develop, making it even tastier the next day.
📚

Rezeptgeschichte

White bean salads have been a staple in Mediterranean cuisine for centuries, celebrated for their simplicity and use of fresh, wholesome ingredients. This modern twist incorporates a zesty lemon dressing for added brightness.
🥗

Nährwertangaben

This salad is rich in fiber, vitamins, and minerals, thanks to the beans and fresh herbs. It's also low in fat and cholesterol, making it a heart-healthy choice.
🍽️

Kombinationsvorschläge

Pair this salad with a slice of crusty whole-grain bread or a bowl of soup for a complete meal. It also complements grilled fish or chicken beautifully.

Tags

healthy quick vegan refreshing salad

Rezeptkategorien

Küche

mediterranean other

Mahlzeitart

lunch dinner brunch snack

Gang

salad side dish

Zubereitungsarten

raw

Anlässe

everyday picnic potluck summer cookout

Ernährungsformen

vegetarian vegan gluten-free dairy-free low-sugar low-carb pescatarian paleo halal kosher macrobiotic

Jahreszeiten

summer all-season

Schwierigkeitsgrad

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